“Hold Onto Your Butts”
For TIme: (20 min time cap)
30 Power Cleans (115/80)
50 Abmat Sit Ups or 30 Toes to Bar
30 Box Jumps (24/20)
30 Shoulder to Overhead (115/80)
30 Box Jumps (24/20)
50 Abmat Sit Ups or 30 Toes to Bar
30 Power Cleans (115/80)
AMRAP 18; Teams of 2:
100 Mountain Climbers
100 Wallball Sit Ups
100 Plate Hops
100 Wallball Thrusters
Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…
Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…
Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups
There’s no content to show here yet.
Leave a Reply